how much iron is in swiss chard

A nutrient-rich question!

Swiss chard is an excellent source of iron, a essential mineral that plays a critical role in many bodily functions, including transporting oxygen in the blood.

According to the United States Department of Agriculture (USDA), one cup of cooked Swiss chard contains approximately:

* 4.9 milligrams (mg) of iron (per cup, cooked)
* 10% of the Daily Value (DV) for iron (based on a 2,000 calorie diet)

For comparison, here are the iron contents of different preparations of Swiss chard:

* Raw Swiss chard (1 cup, chopped): 1.8 mg of iron (4% DV)
* Steamed Swiss chard (1 cup): 3.7 mg of iron (7% DV)
* Boiled Swiss chard (1 cup): 4.2 mg of iron (9% DV)
* Sauteed Swiss chard (1 cup): 5.4 mg of iron (12% DV)

It’s worth noting that the iron in Swiss chard is non-heme iron, which is not as easily absorbed by the body as heme iron found in animal products. However, vitamin C, which is also abundant in Swiss chard, can help enhance the absorption of non-heme iron.

To maximize iron absorption from Swiss chard, consider the following:

* Consume Swiss chard with a source of vitamin C (e.g., citrus fruits, bell peppers)
* Cook Swiss chard in cast iron cookware to increase iron intake
* Avoid consuming tea or coffee with Swiss chard, as polyphenols in these beverages can inhibit iron absorption

Enjoy your iron-rich Swiss chard!